Fitness / WOD
CrossFit Service Cup, Workout 3 Kelly Brown
5 rounds for time. Score: your time.
The workout
Muscle map
Works: quadriceps, glutes, hamstrings, lower back, shoulders · also calves, middle back, abdominals, abductors, adductors, biceps
Tick off each line
Scores stay on this device. Nothing is sent anywhere.
Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.
Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.
Know your numbers.
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Heart Rate Zones
Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.
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Rate of Perceived Exertion
How many reps you had left, turned into a share of your max and a weight for the bar.
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Reps in Reserve
Log a set with reps left in the tank and see the max it points to.
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1–10 RM
A set to failure, and what that strength looks like from one rep to ten.
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